[Phoebe]

It could potentially be the regular pasta I’ve been having as my last meal, potentially my stomach cannot tolerate it anymore so I’ll switch this out for a gluten free pasta and see if that helps and if not then I’ll most likely invest in digest pharma pro

I agree with the guys above here. Try switching out the rice and switch the pasta to gluten free.

It may be a case of process elimination if the pain still occurs.

How long are you leaving after your last meal before you go to bed?

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[Phoebe]

Hey guys! Rest day for me today ? check in pics taken this morning and my physique is definitely coming along now! So I am very happy.

However, I am ready to see things moving again ?

Full blood panel done this morning with the best Eval. Even though I am on prep, I still think we should be getting our bloods done to ensure everything is in check. Most importantly to manage my hormones, particularly my test levels. we Some female athletes start with early peri menopausal with low test levels, which is diet induced.

Low test levels and a competition prep are not a good combination so it is very sensible to get checked to be on the safe side.

Check in tomorrow so will update you all!

Me and Nathan have also been car shopping this afternoon, think we have picked one ??

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[Phoebe]

Finished a pull sesion today. Had to go to a different gym and tried to replicate my normal session as much as possible.

Cheat supported T- bar row 2x

Single cable lat pulldown 2x

Neutral cable row 2x

Single straight lat pulls 2x

Rear delt DB flys 3x

Sitting bicep curls 3x

Machine curls 3x

Morning weight: 95,2kg

On monday I start a cut since I got an opportunity to do a small photoshoot for the gym I go to. This will be a first real cut in about year and a half. I’m really looking forward to it, lets see if we build some muscle!

This is awesome! Keep us updated with your progress on here and if you need any help or advice pop your questions in the forum 🙂

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[Phoebe]

I agree with all the guys above.

If you hold at this current body weight for around 4-6 weeks ish, the body composition will improve and this will put you in an even better position to increase cals further ready for your next push.

It takes along time to add quality muscle, don’t rush the process. Continue being consistent both in and out of the gym and this will aid with a better body composition alone when food gets high.

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[Phoebe]

This is how we will approach Oscar’s pro debut . Let’s wait and see for the look
The cruise is 150 test 50 primo , and then peak offseason will be 300 test and 400
Primo . Prep we will just add 20 Winnie at the end of that .
Now I know a lot of you will keep wanting to use more and want to use tren etc , I had someone really sarcastically reply to me the other day when I told them on here they don’t need tren, I won’t argue with someone when they have that mindset as they just aren’t ready to shift it yet , but they will in time when they see what’s doable on much less , or maybe they won’t – and end up with health issues .

I am excited for this! ????

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[Phoebe]

Hey guys! Happy Saturday!

Glutes today with jadey and another great session!

Todays session went
BB hip thrusts
DB RDL
Single leg press glute bias
DB Bulgarian split squats
Adductors superset with lying hamstring curl

?

Glutes was on fire today. Since training with jade these past few days I think I am more excited for her than I am for myself ? I just get so excited for other people when you know how hard they work and how much they have improved!

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[Phoebe]

I fully agree with Oscar here.

Focus on what you currently can control, that being your nutrition, sleep, recovery, hydration, supplementation and training at the level of intensity and volume you can currently recover from with having the previous illnesses.

Take things steady, be patient and build yourself back up.

Run deload sessions for as long as you need, or even if you need to take an extra rest day after sessions to ensure you are fully recovered then I would implement this.

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[Phoebe]

Hey guys!

Rest day for me today! A busy work day, then this afternoon I have been shopping, done some cleaning and then this evening I have been to the cinema with my friends.

We watched the lost city and I would rate that an 8/10! It was a great film! ? looking forward to watching top gun with Nathan soon!

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[Phoebe]

I agree with Louis and Megs here. I always start with my weaker side and aim to match the reps.

I also find that adding in some more activation work for your weaker side helps. For example this can be done anytime of day, flex your quad 50 times and do this on 3 separate occasions throughout the day.

I only recommend this because Nath has been doing this regularly with his lagging left leg, and the imbalance isn’t as great as it has been previously.

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[Phoebe]

Hey,

I wouldn’t be too harsh on yourself. I would just go back to your original plan with a little more movement as this will help digestion and bloat.

I was wondering, would it not affect my bulking period as the fat thay I’ve put on won’t really come off until my next cut ? And if it’s worth stripping the fat off then going back on the bulk[/quote]

Was it a 1 day binge or was it a longer period?? but as Ryan and the team have said, honestly the best thing to right now would be get back on to plan, keep fluid intake up, and implement steps or baseline cardio to help with digestion

[/quote]

It was just an evening (7-10) of eating everything I could think of[/quote]

One binge episode for one evening won’t impact your full gaining phase, providing you simply get straight back to your plan the next day. Keep moving, drink plenty of water and put it behind you.

Go steady with this next phase and increase calories slowly as and when needed. I would keep some form of steady state cardio in on your rest days for health and digestion/appetite and keep your steps up with walks.

[/quote]
I fully agree with all the guys above. I would also look at your nutrition set up and ensure you include a variety of foods that you enjoy or crave (in moderation).

This will reduce the possibility of another binge, allow yourself structured off plan meals, gradually increase calories and hopefully these combined will aid with any food focus.

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[Phoebe]

Hey guys,

Second check in of the week for me today, kuba is happy, no changes, I definitely look much tighter than my pictures in France.

Today was Glutes with jadey which was filmed for the site! It was a great session too! PB’s for me, a few hurdles for Jade but she is a real trooper and took everything on the chin! I’m looking forward to this session being released on the site!

The session went as follows.

Hip thrust

Hip dominant smith squat

SL leg press

Walking lunges

Adductors

Seated hamstring curl

I will also pop my pictures below ?

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[Phoebe]

Hey Benjamin, I agree with the guys above, if the food digests well and you enjoy it then there is no need to change it ?

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[Phoebe]

Hey guys!

Rest day for me today!

A busy work day then an afternoon dog walk with my mum, sister and niece.

I have chilled this evening too watching a film which I felt like I needed! ?

Looking forward to legs tomorrow with Jade, we are filming for the site too!

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[Phoebe]

Hey, thanks!
Yes, everything is weight out raw.
Rest day food:
Meal 1:
2 eggs
220g whites
90g Cor
100g berries
Meal 2:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 3:
150g chicken
90g rice
100g carrots
50g spinach
10g almond butter
Meal 4:
110g oats
41g whey
100g cherries
Meal 5:
200g white fish
90g rice
100g carrots
50g spinach
10g almond butter
Meal 6:
3 eggs
160g whites
95g oats
100g cherries
Total: 280P 500C 75F 3800kcal
I know it looks were repetitive but it makes it so much easier to meal prep.

Bodybuilding is repetitive, especially if it works for you and makes your food prepping easier!

Potentially decrease the egg whites for meal 1 and increase the whole eggs, or add in dark choc/almond butter.

I would also increase the almond butter in meals 2, 3 & 5 to 20g.

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[Phoebe]

Hey guys!

Today was my first day weighing myself since Friday am and I am now back down from a weight fluctuation to 168 to 165 so was happy with the number on the scales today.

Training was hams & glutes day for me today! A good session!

Then a busy afternoon of posing clients! ?

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